5 effective exercises for hips and buttocks + video

The bikini season is already very soon. So, we keep in mind the picture with the belfie and work on the perfect rear view along with the fitness coach Anna Tsukur.

"Skater"

Initial position:standing, feet together, arms down or apart

  1. While maintaining a natural deflection in the lower back, do a squat, bending your knees up to the parallel of the hips with the floor.
  2. Make a broad lunge in the direction of the right foot, at the same time leading to the opposite foot of the right hand.
  3. In the jump, changing the position, make a broad lunge on the side with your left foot, not forgetting to touch your right foot with your left palm.

What works?

Coordination, abdominal muscles, lower back, outer thigh, quadriceps, sural and gluteal muscles.

The board

Do not forget to focus on the heel of the front foot, so as not to injure your knees during the squat phase.

Squat Jacks (squat with a jump)

Initial position:standing, feet together, hands lowered

  1. While maintaining a natural deflection in the lower back, do a squat, bending your knees up to the parallel of the hips with the floor.
  2. In the jump, spread your legs to the side and sink into the plie (bend your legs at the knee joints, turn your feet out). Perform a minute exercise on each leg.

What works?

The quadriceps muscles, buttocks, ankles, back muscles, abdominal muscles

The board

It is especially important to control the landing: try to get on the floor with both feet at the same time. Landing should be as soft as possible and immediately go to the next squat.

Crossover attacks

Initial position:standing, arms along the body, legs pelvis width

  1. Step left foot backward.
  2. Bending the right leg, lower the pelvis down to the parallel of the thigh with the floor.
  3. Return to the starting position.

What works?

Gluteal muscles, hip biceps, semitendinosus and semimembranosus muscles, stabilizing muscles. In the process of doing this exercise, the gluteus muscle gets an excellent stretch in the lower phase of the movement. Dumbbells and a bar will allow you to form a rounded, taut buttocks, visually lift them and separate from the biceps of the thigh.

The board

Make sure that the knee of the rear leg does not touch the floor, and the front knee does not extend beyond the toe line.

"Sliding Attacks"

Initial position:standing, legs wider than shoulders, feet parallel to each other, back smooth, arms in front of you

  1. Without lifting your left foot from the floor, transfer your body weight to your right leg and squat.
  2. Without lifting up, “slide” in the opposite direction, transferring body weight to your left foot.

What works?

Straight abdominal muscle, lumbar muscles, extensor muscles of the back, leading the thigh muscle, muscles - rotators of the thigh, small and medium gluteal muscles.

The board

Make sure that the knee does not extend beyond the toe line when bent.

Buttock bridge with leg extended upwards

Initial position:lying on your back, legs bent at the knees, heels fixed on the floor (the greater the angle between the pelvis and the feet, the harder it is to perform the exercise).

  1. Pull your right leg up.
  2. Tear the pelvis off the floor.
  3. Hold the top point for one count, then gently lower the pelvis down (but not all the way). Exercise for a minute on each leg.

What works?

The gluteus maximus muscle, hip biceps, semitendinosus, and semimembranous thigh muscles.

The board

While lifting the pelvis, make sure that the gluteal muscles and the back of the thigh are in tension.Do not relax the stretched leg.

During the execution of all exercises keep the correct posture. Keep your spine in a neutral position, chest - straightened, do not round your shoulders. Squatting, do not tear the heels off the floor. Inhale in the downward movement phase, exhale in the upward movement phase.



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